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  6. Wheat gluten vs. Oatmeal

Wheat gluten vs. Oatmeal — In-Depth Nutrition Comparison

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A recap on the differences between wheat gluten and oatmeal

  • Wheat gluten has more selenium, phosphorus, and copper; however, oatmeal is higher in vitamin B6, vitamin B1, vitamin B3, vitamin B2, folate, iron, and vitamin A.
  • Wheat gluten covers your daily selenium needs 63% more than oatmeal.
  • Oatmeal contains 3 times less phosphorus than wheat gluten. Wheat gluten contains 260mg of phosphorus, while oatmeal contains 77mg.
  • The glycemic index of oatmeal is higher.

Food varieties used in this article are Vital wheat gluten and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Wheat gluten vs Oatmeal infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more CalciumCalcium +77.5%
Contains more PotassiumPotassium +63.9%
Contains more CopperCopper +175.8%
Contains more ZincZinc +37.1%
Contains more PhosphorusPhosphorus +237.7%
Contains less SodiumSodium -40.8%
Contains more SeleniumSelenium +694%
Contains more IronIron +14.6%
~equal in Magnesium ~26mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Oatmeal
Oatmeal
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Oatmeal DV% diff.
Protein 75.16g 2.37g 146%
Selenium 39.7µg 5µg 63%
Phosphorus 260mg 77mg 26%
Manganese 0.558mg 24%
Vitamin B1 0mg 0.26mg 22%
Vitamin B6 0mg 0.29mg 22%
Vitamin B3 0mg 3.025mg 19%
Vitamin B2 0mg 0.215mg 17%
Calories 370kcal 68kcal 15%
Vitamin A 0µg 130µg 14%
Copper 0.182mg 0.066mg 13%
Folate 0µg 44µg 11%
Iron 5.2mg 5.96mg 10%
Calcium 142mg 80mg 6%
Vitamin B5 0mg 0.317mg 6%
Starch 10.37g 4%
Fiber 0.6g 1.7g 4%
Polyunsaturated fat 0.81g 0.426g 3%
Zinc 0.85mg 0.62mg 2%
Fats 1.85g 1.36g 1%
Choline 4.7mg 1%
Carbs 13.79g 11.67g 1%
Monounsaturated fat 0.156g 0.391g 1%
Potassium 100mg 61mg 1%
Sodium 29mg 49mg 1%
Net carbs 13.19g 9.97g N/A
Magnesium 25mg 26mg 0%
Sugar 0g 0.46g N/A
Vitamin E 0mg 0.07mg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0.003g N/A
Saturated fat 0.272g 0.226g 0%
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +3071.3%
Contains more FatsFats +36%
Contains more CarbsCarbs +18.2%
Contains more OtherOther +75.4%
Contains more WaterWater +924.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Poly. FatPolyunsaturated fat +90.1%
Contains less Sat. FatSaturated fat -16.9%
Contains more Mono. FatMonounsaturated fat +150.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.